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Premium member Presentation Transcript Stress Management : Stress Management State Institute of Health and Family Welfare Jaipur SIHFW: an ISO 9001: 2008 Certified Institution 1Stress: Stress Stress is the mental, physical and emotional reactions you experience as a results of demands of your life . SIHFW: an ISO 9001: 2008 Certified Institution 2Stress is not in our environment: Stress is not in our environment It is what we perceive in our mind and body SIHFW: an ISO 9001: 2008 Certified Institution 3 Response to Stress: Response to Stress Fight Flight Other responses SIHFW: an ISO 9001: 2008 Certified Institution 4Definition: Definition S= P>R Stress occurs when the pressure is greater than the resource SIHFW: an ISO 9001: 2008 Certified Institution 5Stress feelings: Stress feelings Worry Tense Tired Frightened Elated Depressed Anxious Anger I‘ll put down my papers SIHFW: an ISO 9001: 2008 Certified Institution 6Bodily response: Bodily response Release of adrenaline and conversion of glycogen into glucose Raised pulse Raised blood pressure Rapid breathing Dilated pupil Digestion slowed-Diversion of blood supply from stomach to the extremities of the body SIHFW: an ISO 9001: 2008 Certified Institution 7General physiological response: General physiological response Alarm sense Resistance sense Exhaustion sense Level of resistance General adaptation syndrome SIHFW: an ISO 9001: 2008 Certified Institution 8Alarm stage: Alarm stage The body’s initial physical reaction for “fight” & “flight” SIHFW: an ISO 9001: 2008 Certified Institution 9Resistance stage: Resistance stage The body tries to cope and adapt to the continue stress and begins the process of repairing damage caused by it. SIHFW: an ISO 9001: 2008 Certified Institution 10Exhaustion stage: Exhaustion stage SIHFW: an ISO 9001: 2008 Certified Institution 11Stress: Stress Eustress Winning lottery Getting Good job Desired outcome Engaged SIHFW: an ISO 9001: 2008 Certified Institution 12PowerPoint Presentation: Distress Work stress- Hyper & Hypo Difficult work environment Unrealistic deadlines Threat to job SIHFW: an ISO 9001: 2008 Certified Institution 13External stressors: External stressors Physical Noise Bright Lights Heat Confined Spaces Social Rudeness Bossiness Aggressiveness Bullying Organisational Rules Regulations Deadlines Major Events Birth Death Lost job Promotion Marital status change SIHFW: an ISO 9001: 2008 Certified Institution 14Internal stressors: Internal stressors Lifestyle choices Caffeine/ smoking Lack of sleep Overloaded schedule Negative self – talk Pessimistic thinking Self criticism Over analysing Mind traps Overambitious Taking things personally Rigid thinking Personality traits Perfectionists Type A & B Workaholics Give Me More work Boss. I Can Do it I Can’t do it. SIHFW: an ISO 9001: 2008 Certified Institution 15Types of stress: Types of stress Negative stress Positive stress Stress Are of Two Types???? SIHFW: an ISO 9001: 2008 Certified Institution 16Positive & Negative Stress: Positive & Negative Stress Stress is in and of itself positive and negative It is our perception of that stimulus which determines that situation is stressful. Events : Pleasurable for some and painful for another SIHFW: an ISO 9001: 2008 Certified Institution 17Negative stress: Negative stress Minor conditions Headaches Digestive problems Skin complaints Insomnia Ulcers Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health. SIHFW: an ISO 9001: 2008 Certified Institution 18Positive stress: Positive stress Spurring motivation Awareness Providing stimulation to cope with challenging situations Provides the sense of urgency Alertness needed for survival I have killed the stress SIHFW: an ISO 9001: 2008 Certified Institution 19PowerPoint Presentation: Adopting the right attitude can convert a negative STRESS into a positive one. SIHFW: an ISO 9001: 2008 Certified Institution 20 Top ten stressful life events : Top ten stressful life events Spouse’s death Divorce Marriage separation Jail term Death of a close relative Injury or illness Marriage Fired from job Marriage reconciliation Retirement SIHFW: an ISO 9001: 2008 Certified Institution 21Signs and symptoms of stress overload : Signs and symptoms of stress overload SIHFW: an ISO 9001: 2008 Certified Institution 22Symptoms of stress: Symptoms of stress Physical Mental Behavioural Emotional Cognitive SIHFW: an ISO 9001: 2008 Certified Institution 23 Short term physical symptoms : Short term p hysical symptoms Dry mouth Cool skin Cold hands and feet Increased sweating Rapid breathing Faster heart rate Tense muscles Desire to urinate Diarrhea/constipation Nausea, dizziness SIHFW: an ISO 9001: 2008 Certified Institution 24 Long term physical symptoms : Aches and pains Chest pain Loss of sex drive Frequent colds Insomnia High blood pressure Heart Disease Change in appetite Tiredness Prone to illness Long term p hysical symptoms SIHFW: an ISO 9001: 2008 Certified Institution 25Mental symptoms: Mental symptoms Concentration Memory Decisions Confusion Disorientation I am Confused SIHFW: an ISO 9001: 2008 Certified Institution 26 Behavioral symptoms : Behavioral symptoms Eating more or less Sleeping too much or too little Isolation neglecting responsibilities alcohol, cigarettes or drugs Nervous habits (e.g. nail biting, pacing) SIHFW: an ISO 9001: 2008 Certified Institution 27Behavioral symptoms : Behavioral symptoms Inefficiency at work Absenteeism Talking too fast and/or loud Grinding teeth Over reacting Hostile and aggressive Irritable and irrational SIHFW: An ISO:9001:2008 certified Institution 28 Emotional symptoms : Emotional symptoms Moodiness Irritability Agitation Overwhelmed Loneliness Depression Outrage Crying Impatience SIHFW: an ISO 9001: 2008 Certified Institution 29Cognitive symptoms: Cognitive symptoms Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying Decrease in job satisfaction SIHFW: an ISO 9001: 2008 Certified Institution 30PowerPoint Presentation: Stress Management Strategy SIHFW: an ISO 9001: 2008 Certified Institution 311. Avoid unnecessary stress: 1. Avoid unnecessary stress Cut short your to-do list Take control of your environment Avoid hot-button topics Learn how to say “NO” SIHFW: an ISO 9001: 2008 Certified Institution 322. Alter the situation: 2. Alter the situation Express your feelings instead of bottling them up Be more assertive Manage your time better Be willing to compromise SIHFW: an ISO 9001: 2008 Certified Institution 333. Adapt to the stressor : 3. Adapt to the stressor Focus on the positive Adjust your standards Reframe problems Look at the big picture SIHFW: an ISO 9001: 2008 Certified Institution 34 4. Accept the things you can’t change : 4. Accept the things you can’t change Don’t try to control the uncontrollable Learn to forgive Share your feelings. Look for the upside SIHFW: an ISO 9001: 2008 Certified Institution 35 5. Make time for fun and relaxation : 5. Make time for fun and relaxation Keep your sense of humor Do something you enjoy every day Connect with others Set aside relaxation time SIHFW: an ISO 9001: 2008 Certified Institution 36 6. Adopt a healthy lifestyle : 6 . Adopt a healthy lifestyle Exercise regularly Eat a healthy diet Reduce caffeine and sugar Get enough sleep Avoid alcohol, cigarettes, and drugs SIHFW: an ISO 9001: 2008 Certified Institution 37 Stress at work: Stress at work Kill Me Please SIHFW: an ISO 9001: 2008 Certified Institution 38Why do we work ?: Why do we work ? Work provides an income and fulfils a variety of other needs: - mental and physical exercise, social contact, a feeling of self-worth and competence. SIHFW: an ISO 9001: 2008 Certified Institution 39Factors influencing work stress: Factors influencing work stress The drive for success Changing work patterns Working conditions Overwork Under-work Uncertainty Conflict Responsibility Relationships at work Change at work SIHFW: an ISO 9001: 2008 Certified Institution 40Overwork: Overwork Long hours Unrealistic deadlines Frequent interruptions SIHFW: an ISO 9001: 2008 Certified Institution 41Under work: Under work Not enough work Repetitive SIHFW: an ISO 9001: 2008 Certified Institution 42ABC strategy for stress management: ABC strategy for stress management A = Awareness What causes you stress? How do you react? B = Balance How much can you cope? C = Control How can you help yourself? SIHFW: an ISO 9001: 2008 Certified Institution 43Stress management techniques: Stress management techniques Change your thinking Re-framing Positive thinking Change your behaviour Change your lifestyle SIHFW: an ISO 9001: 2008 Certified Institution 44Positive thinking: Positive thinking Forget: Powerlessness Dejection Despair Failure Focus on: POSITIVES Strengths Learn from stress Look for opportunities Seek out the positive SIHFW: an ISO 9001: 2008 Certified Institution 45PowerPoint Presentation: SIHFW: an ISO 9001: 2008 Certified Institution 46Adjusting your attitude : Adjusting your attitude Each time you think a negative thought about yourself, your body reacts as if it were in a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. SIHFW: an ISO 9001: 2008 Certified Institution 47Adjusting your attitude: Adjusting your attitude Eliminate words such as "always," "never,” "should," and "must." These are telltale marks of self-defeating thoughts SIHFW: An ISO:9001:2008 certified Institution 48Case Study: Case Study A young woman sought medical and psychological services after her cardiologist referred her for stress management and treatment of heart attack symptoms. She was at a managerial level, adventurous, traveler and was socially active. SIHFW: An ISO:9001:2008 certified Institution 49PowerPoint Presentation: Over several months she had attacks of shortness of breath, heart palpitations, chest pains, dizziness, and tingling sensations in her fingers and toes. On two occasions, she rushed to a nearby hospital emergency room fearing she was having a heart attack. SIHFW: An ISO:9001:2008 certified Institution 50PowerPoint Presentation: After studying her electrocardiogram, the emergency room doctor told her she was "just hyperventilating" and showed her how to breathe into a paper bag to handle the situation in the future.. SIHFW: An ISO:9001:2008 certified Institution 51PowerPoint Presentation: She sought the advice of a cardiologist, who conducted tests, again with no physical findings. The doctor concluded that stress was the primary cause of the panic attacks and "heart attack" symptoms. SIHFW: An ISO:9001:2008 certified Institution 52PowerPoint Presentation: The doctor referred her to psychologist. She was explained how stress could cause her physical symptoms. She wasn't sleeping or eating well, didn't exercise, abused caffeine and alcohol, and lived on the edge financially. SIHFW: An ISO:9001:2008 certified Institution 53PowerPoint Presentation: The stress testing crystallized how susceptible she was to stress, what was causing her stress, and how stress was expressing itself in her "heart attack" and other symptoms. This newly found knowledge eliminated a lot of her confusion and separated her concerns into simpler, more manageable problems SIHFW: An ISO:9001:2008 certified Institution 54PowerPoint Presentation: SIHFW: An ISO:9001:2008 certified Institution 55 SIHFW: an ISO 9001: 2008 Certified Institution 55PowerPoint Presentation: Thank you For more details log on to www.sihfwrajasthan.com Or contact: Director-SIHFW on sihfwraj@yahoo.co.in SIHFW: an ISO 9001: 2008 Certified Institution 56 You do not have the permission to view this presentation. In order to view it, please contact the author of the presentation.
Stress Management abdoctor Download Post to : URL : Related Presentations : Share Add to Flag Embed Email Send to Blogs and Networks Add to Channel Uploaded from authorPOINT lite Insert YouTube videos in PowerPont slides with aS Desktop Copy embed code: Embed: Flash iPad Dynamic Copy Does not support media & animations Automatically changes to Flash or non-Flash embed WordPress Embed Customize Embed URL: Copy Thumbnail: Copy The presentation is successfully added In Your Favorites. Views: 131 Category: Entertainment License: All Rights Reserved Like it (0) Dislike it (0) Added: January 30, 2012 This Presentation is Public Favorites: 0 Presentation Description No description available. Comments Posting comment... Premium member Presentation Transcript Stress Management : Stress Management State Institute of Health and Family Welfare Jaipur SIHFW: an ISO 9001: 2008 Certified Institution 1Stress: Stress Stress is the mental, physical and emotional reactions you experience as a results of demands of your life . SIHFW: an ISO 9001: 2008 Certified Institution 2Stress is not in our environment: Stress is not in our environment It is what we perceive in our mind and body SIHFW: an ISO 9001: 2008 Certified Institution 3 Response to Stress: Response to Stress Fight Flight Other responses SIHFW: an ISO 9001: 2008 Certified Institution 4Definition: Definition S= P>R Stress occurs when the pressure is greater than the resource SIHFW: an ISO 9001: 2008 Certified Institution 5Stress feelings: Stress feelings Worry Tense Tired Frightened Elated Depressed Anxious Anger I‘ll put down my papers SIHFW: an ISO 9001: 2008 Certified Institution 6Bodily response: Bodily response Release of adrenaline and conversion of glycogen into glucose Raised pulse Raised blood pressure Rapid breathing Dilated pupil Digestion slowed-Diversion of blood supply from stomach to the extremities of the body SIHFW: an ISO 9001: 2008 Certified Institution 7General physiological response: General physiological response Alarm sense Resistance sense Exhaustion sense Level of resistance General adaptation syndrome SIHFW: an ISO 9001: 2008 Certified Institution 8Alarm stage: Alarm stage The body’s initial physical reaction for “fight” & “flight” SIHFW: an ISO 9001: 2008 Certified Institution 9Resistance stage: Resistance stage The body tries to cope and adapt to the continue stress and begins the process of repairing damage caused by it. SIHFW: an ISO 9001: 2008 Certified Institution 10Exhaustion stage: Exhaustion stage SIHFW: an ISO 9001: 2008 Certified Institution 11Stress: Stress Eustress Winning lottery Getting Good job Desired outcome Engaged SIHFW: an ISO 9001: 2008 Certified Institution 12PowerPoint Presentation: Distress Work stress- Hyper & Hypo Difficult work environment Unrealistic deadlines Threat to job SIHFW: an ISO 9001: 2008 Certified Institution 13External stressors: External stressors Physical Noise Bright Lights Heat Confined Spaces Social Rudeness Bossiness Aggressiveness Bullying Organisational Rules Regulations Deadlines Major Events Birth Death Lost job Promotion Marital status change SIHFW: an ISO 9001: 2008 Certified Institution 14Internal stressors: Internal stressors Lifestyle choices Caffeine/ smoking Lack of sleep Overloaded schedule Negative self – talk Pessimistic thinking Self criticism Over analysing Mind traps Overambitious Taking things personally Rigid thinking Personality traits Perfectionists Type A & B Workaholics Give Me More work Boss. I Can Do it I Can’t do it. SIHFW: an ISO 9001: 2008 Certified Institution 15Types of stress: Types of stress Negative stress Positive stress Stress Are of Two Types???? SIHFW: an ISO 9001: 2008 Certified Institution 16Positive & Negative Stress: Positive & Negative Stress Stress is in and of itself positive and negative It is our perception of that stimulus which determines that situation is stressful. Events : Pleasurable for some and painful for another SIHFW: an ISO 9001: 2008 Certified Institution 17Negative stress: Negative stress Minor conditions Headaches Digestive problems Skin complaints Insomnia Ulcers Excessive, prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health. SIHFW: an ISO 9001: 2008 Certified Institution 18Positive stress: Positive stress Spurring motivation Awareness Providing stimulation to cope with challenging situations Provides the sense of urgency Alertness needed for survival I have killed the stress SIHFW: an ISO 9001: 2008 Certified Institution 19PowerPoint Presentation: Adopting the right attitude can convert a negative STRESS into a positive one. SIHFW: an ISO 9001: 2008 Certified Institution 20 Top ten stressful life events : Top ten stressful life events Spouse’s death Divorce Marriage separation Jail term Death of a close relative Injury or illness Marriage Fired from job Marriage reconciliation Retirement SIHFW: an ISO 9001: 2008 Certified Institution 21Signs and symptoms of stress overload : Signs and symptoms of stress overload SIHFW: an ISO 9001: 2008 Certified Institution 22Symptoms of stress: Symptoms of stress Physical Mental Behavioural Emotional Cognitive SIHFW: an ISO 9001: 2008 Certified Institution 23 Short term physical symptoms : Short term p hysical symptoms Dry mouth Cool skin Cold hands and feet Increased sweating Rapid breathing Faster heart rate Tense muscles Desire to urinate Diarrhea/constipation Nausea, dizziness SIHFW: an ISO 9001: 2008 Certified Institution 24 Long term physical symptoms : Aches and pains Chest pain Loss of sex drive Frequent colds Insomnia High blood pressure Heart Disease Change in appetite Tiredness Prone to illness Long term p hysical symptoms SIHFW: an ISO 9001: 2008 Certified Institution 25Mental symptoms: Mental symptoms Concentration Memory Decisions Confusion Disorientation I am Confused SIHFW: an ISO 9001: 2008 Certified Institution 26 Behavioral symptoms : Behavioral symptoms Eating more or less Sleeping too much or too little Isolation neglecting responsibilities alcohol, cigarettes or drugs Nervous habits (e.g. nail biting, pacing) SIHFW: an ISO 9001: 2008 Certified Institution 27Behavioral symptoms : Behavioral symptoms Inefficiency at work Absenteeism Talking too fast and/or loud Grinding teeth Over reacting Hostile and aggressive Irritable and irrational SIHFW: An ISO:9001:2008 certified Institution 28 Emotional symptoms : Emotional symptoms Moodiness Irritability Agitation Overwhelmed Loneliness Depression Outrage Crying Impatience SIHFW: an ISO 9001: 2008 Certified Institution 29Cognitive symptoms: Cognitive symptoms Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying Decrease in job satisfaction SIHFW: an ISO 9001: 2008 Certified Institution 30PowerPoint Presentation: Stress Management Strategy SIHFW: an ISO 9001: 2008 Certified Institution 311. Avoid unnecessary stress: 1. Avoid unnecessary stress Cut short your to-do list Take control of your environment Avoid hot-button topics Learn how to say “NO” SIHFW: an ISO 9001: 2008 Certified Institution 322. Alter the situation: 2. Alter the situation Express your feelings instead of bottling them up Be more assertive Manage your time better Be willing to compromise SIHFW: an ISO 9001: 2008 Certified Institution 333. Adapt to the stressor : 3. Adapt to the stressor Focus on the positive Adjust your standards Reframe problems Look at the big picture SIHFW: an ISO 9001: 2008 Certified Institution 34 4. Accept the things you can’t change : 4. Accept the things you can’t change Don’t try to control the uncontrollable Learn to forgive Share your feelings. Look for the upside SIHFW: an ISO 9001: 2008 Certified Institution 35 5. Make time for fun and relaxation : 5. Make time for fun and relaxation Keep your sense of humor Do something you enjoy every day Connect with others Set aside relaxation time SIHFW: an ISO 9001: 2008 Certified Institution 36 6. Adopt a healthy lifestyle : 6 . Adopt a healthy lifestyle Exercise regularly Eat a healthy diet Reduce caffeine and sugar Get enough sleep Avoid alcohol, cigarettes, and drugs SIHFW: an ISO 9001: 2008 Certified Institution 37 Stress at work: Stress at work Kill Me Please SIHFW: an ISO 9001: 2008 Certified Institution 38Why do we work ?: Why do we work ? Work provides an income and fulfils a variety of other needs: - mental and physical exercise, social contact, a feeling of self-worth and competence. SIHFW: an ISO 9001: 2008 Certified Institution 39Factors influencing work stress: Factors influencing work stress The drive for success Changing work patterns Working conditions Overwork Under-work Uncertainty Conflict Responsibility Relationships at work Change at work SIHFW: an ISO 9001: 2008 Certified Institution 40Overwork: Overwork Long hours Unrealistic deadlines Frequent interruptions SIHFW: an ISO 9001: 2008 Certified Institution 41Under work: Under work Not enough work Repetitive SIHFW: an ISO 9001: 2008 Certified Institution 42ABC strategy for stress management: ABC strategy for stress management A = Awareness What causes you stress? How do you react? B = Balance How much can you cope? C = Control How can you help yourself? SIHFW: an ISO 9001: 2008 Certified Institution 43Stress management techniques: Stress management techniques Change your thinking Re-framing Positive thinking Change your behaviour Change your lifestyle SIHFW: an ISO 9001: 2008 Certified Institution 44Positive thinking: Positive thinking Forget: Powerlessness Dejection Despair Failure Focus on: POSITIVES Strengths Learn from stress Look for opportunities Seek out the positive SIHFW: an ISO 9001: 2008 Certified Institution 45PowerPoint Presentation: SIHFW: an ISO 9001: 2008 Certified Institution 46Adjusting your attitude : Adjusting your attitude Each time you think a negative thought about yourself, your body reacts as if it were in a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. SIHFW: an ISO 9001: 2008 Certified Institution 47Adjusting your attitude: Adjusting your attitude Eliminate words such as "always," "never,” "should," and "must." These are telltale marks of self-defeating thoughts SIHFW: An ISO:9001:2008 certified Institution 48Case Study: Case Study A young woman sought medical and psychological services after her cardiologist referred her for stress management and treatment of heart attack symptoms. She was at a managerial level, adventurous, traveler and was socially active. SIHFW: An ISO:9001:2008 certified Institution 49PowerPoint Presentation: Over several months she had attacks of shortness of breath, heart palpitations, chest pains, dizziness, and tingling sensations in her fingers and toes. On two occasions, she rushed to a nearby hospital emergency room fearing she was having a heart attack. SIHFW: An ISO:9001:2008 certified Institution 50PowerPoint Presentation: After studying her electrocardiogram, the emergency room doctor told her she was "just hyperventilating" and showed her how to breathe into a paper bag to handle the situation in the future.. SIHFW: An ISO:9001:2008 certified Institution 51PowerPoint Presentation: She sought the advice of a cardiologist, who conducted tests, again with no physical findings. The doctor concluded that stress was the primary cause of the panic attacks and "heart attack" symptoms. SIHFW: An ISO:9001:2008 certified Institution 52PowerPoint Presentation: The doctor referred her to psychologist. She was explained how stress could cause her physical symptoms. She wasn't sleeping or eating well, didn't exercise, abused caffeine and alcohol, and lived on the edge financially. SIHFW: An ISO:9001:2008 certified Institution 53PowerPoint Presentation: The stress testing crystallized how susceptible she was to stress, what was causing her stress, and how stress was expressing itself in her "heart attack" and other symptoms. This newly found knowledge eliminated a lot of her confusion and separated her concerns into simpler, more manageable problems SIHFW: An ISO:9001:2008 certified Institution 54PowerPoint Presentation: SIHFW: An ISO:9001:2008 certified Institution 55 SIHFW: an ISO 9001: 2008 Certified Institution 55PowerPoint Presentation: Thank you For more details log on to www.sihfwrajasthan.com Or contact: Director-SIHFW on sihfwraj@yahoo.co.in SIHFW: an ISO 9001: 2008 Certified Institution 56